today:

no cardio (leg day)

quads/calves
10 min step mill warmup
rumble roller work/stretching
leg extensions 45x60 75x60 75x60
abductors 120x10 140x10 160x10 190x10
leg press 180x8 270x8 360x8 540x8 720x8 1000x8 ds 1000x10ds 910x10ds 820x10ds 730x10ds 640x10ds 550x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x20 (drop set was done non stop with weight held while plates were removed and it was a kick in the nuts and brutal painful)
leg extensions 90x20(10) 75x20(10) (these were done sitting back with toes up with a 2 sec squeeze at the top (#) was partials out of the bottom with toes up
was supposed to hammer 5 sets of 8 on squats but i was absolutely spent so i ommited them in place of that crazy drop set
standing calf raise ss bw x 20/4
tibia raise 40x20/4

done for the day
i am worn out completely. so i know that all the glycogen is out of my body on day 2 zero carbs. all in all still a very strong leg workout even though i had to drop out the squats cause i got a little silly on the leg presses.


meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
1/4 cup sour kraut
meal 4
16oz ground turkey
9 pieces asparagus
8oz diet root beer
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey